Alternate Hammer Curl

Also called alternating hammer curl, hammer curls and neutral grip curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

1. The palms of the hands should be facing your torso. This will be your starting position.
2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Cues

• Palms face your thighs the whole rep.
• Elbows pinned to your sides.
• Curl one arm, then the other.
• Lower for 2 seconds.

Common mistakes

• Swinging the torso.
• Elbows drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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